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The Shot Put Is Not Just For Track

The Shoulder Shot Put Press                                           
The clavicle, scapula and humerus meet to form our shoulder. The shoulder is known for its mobility and stability.

When you do a pulling movement, the tendons of the rotator cuff get a little space in the shoulder joint, as the head of the humerus is pulled away from the glenoid fossa.


External rotation of the upper arm is tied into supination of the forearm. Supinating the forearm in overhead movements also allows for more joint space similar to rowing movements. Supination means that the right thumb moves in a clockwise direction.

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In overhead pressing movements the humeral head is pushed towards the socket. Knowing that you can increase the joint space and get tendon relief by manipulating the hand is beneficial when training.

Having a few shot puts of varying weight can be excellent weight lifting tools for those who have low levels of shoulder pain while still actively playing sport.

Keeping the volume of your musculature up during a season is important.  Pain inhibits function and promotes atrophy and if not tended to, the shoulder will become worse.

If an athlete has a shoulder issue and is encouraged to continue training, work around the pain and strengthen all the structures of the joint as possible. To keep overhead pressing you may take a shot put, rest it in your hand and slowly begin a seated ovehead press.

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Start with your elbow tucked to your chest and any spot you feel pain move your elbow and supinate your hand to find a range of motion that does not hurt. Keep raising your arm until you finally can press overhead. When the shot put is overhead, extend your arm as high as possible at the top of the movement. After a full second pause and ease into lowering the shot put, moving your arm accordingly to avoid any pain.describe the image

Do as many pressing reps as possible, as long as the pain does not become progressive. If you can’t do this exercise see a trainer.

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Power Squat Pro


Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

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